Bangaphezu kuka-30% abantu emhlabeni abanomfutho wegazi ophakeme, othathwa njengento ehamba phambili engozini eguquguqukayo yesifo senhliziyo nokufa ngaphambi kwesikhathi (1).
Noma kunjalo, amasu amaningi angakusiza wehlise umfutho wegazi, njengokulandela ukudla okunempilo, ukuyeka ukubhema, ukunciphisa utshwala, ukuzivocavoca umzimba nokulahlekelwa amafutha amaningi emzimbeni (2).
I-Magnesium iyiminerali ebaluleke kakhulu emisebenzini eminingi yomzimba, okuhlanganisa nokulawula umfutho wegazi (3).
Ucwaningo lukhombisa ukuthi izithasiselo ze-magnesium zingasiza ekwehliseni umfutho wegazi ngokwandisa ukukhiqizwa kwe-nitric oxide ja esignali molecule esiza ukuphumuza imithambo yegazi (4).
Ukubuyekezwa kwezifundo ze-11 ezingahleliwe bathole ukuthi i-magnesium, ethathwe ku-365 450 mg ngosuku ngesilinganiso sezinyanga ze-3.6, inciphisa kakhulu ukucindezeleka kwegazi kubantu abanezimo zezokwelapha ezingapheli (5).
Okunye ukubuyekezwa kwezifundo ze-10 kubantu abangaphezu kuka-200,000 kuphakamise ukuthi ukudla okukhulu kwe-magnesium kungase kuvikele ekucindezelweni kwegazi eliphezulu kwasekuqaleni. Njalo ukwanda kwe-100-mg nsuku zonke kwe-magnesium yokudla kwakuxhunywe ekunciphiseni kwe-5% engozini yomfutho wegazi ophezulu (6).
Ucwaningo lubonisa ukuthi abantu abanomfutho wegazi ophezulu bavame ukuba namazinga aphansi kavithamini D kunalabo abangenaso lesi simo (7, 8).
Ucwaningo lubonisa nokuthi amazinga aphezulu evithamini D angasiza ekuvikeleni umfutho wegazi ophakeme.
Ukubuyekezwa kwedatha kubantu abangaphezu kuka-300,00 kwathola ukuthi labo abanamazinga aphezulu kavithamini D babenengozi encishisiwe efinyelela ku-30% yomfutho wegazi ophakeme, uma kuqhathaniswa nalabo abanamazinga aphansi kakhulu (9, 10).
Ngakho, abantu abanomfutho wegazi ophakeme kufanele bahlole amazinga abo kavithamini D futhi bengeze ngokufanele.
Isibonelo, izithako ze-vitamin B2 (i-riboflavin) ziboniswe ukusiza ukunciphisa ukucindezeleka kwegazi kubantu abadala abane-methylenetetrahydrofolate reductase (MTHFR) gene mutations, okwenza umfutho wegazi ophezulu ube nokwenzeka kakhulu (11, 12, 13).
I-Folic acid kanye nezithako ze-folate j uvithamini B9 j kungase futhi kwehlise umfutho wegazi kubantu abanesifo senhliziyo. Ukwengeza, ukudla okuphezulu kwe-folate ebudaleni obusha kungavikela lesi simo ngokuhamba kwesikhathi empilweni (14, 15).
Ngenkathi izifundo zezilwane ziphakamisa ukuthi izithasiselo zikavithamini B6 nazo zehlisa umfutho wegazi ophakeme, ucwaningo lwabantu luyashoda (16).
I-Potassium ingaba isengezo sokudla okunomsoco esaziwa kakhulu sokulawula umfutho wegazi. Ucwaningo luphakamisa ukuthi ukwandisa ukudla kwakho ngokudla noma izithasiselo kusiza ukunciphisa amazinga omfutho wegazi ophezulu (17, 18, 19, 20).
Ekubuyekezweni kwezifundo ezingama-23, izithasiselo ze-potassium ziholele ekwehleni okuncane kodwa okubalulekile komfutho wegazi, uma kuqhathaniswa ne-placebo (18).
Okunye ukubuyekezwa kuphawula ukuthi lezi zithako ziphephile futhi ziyasebenza, nakuba zibonakala ziphumelela kakhulu kubantu abanomfutho wegazi ophakeme abalandela ukudla okuphezulu kwe-sodium (19, 21).
I-Coenzyme Q10 j evame ukubizwa ngokuthi i-CoQ10 j iyi-molecule efana ne-vitamin eyenziwa umzimba wakho futhi itholakala ekudleni okuthile (22).
Ukubuyekezwa kwezifundo eziyi-17 kutholwe ukuthi izithasiselo ze-CoQ10 zehlise kakhulu umfutho wegazi we-systolic, okuyinombolo ephezulu ekufundweni (23).
Ukubuyekezwa kwesambulela sokuhlaziywa kwe-meta eyi-7 kubantu abangama-4,676 kubonise ukuthi izithasiselo ze-L-arginine zehlisa kakhulu umfutho wegazi ophelele kubantu abanamazinga aphezulu, kanye nomfutho wegazi we-diastolic kwabesifazane abakhulelwe abanamazinga aphezulu (25).
Ngaphezu kwalokho, ukubuyekezwa kuthole ukuthi izithasiselo ze-L-arginine zithuthukisa kakhulu ukusebenza kwemithambo yegazi nokugeleza kwegazi (25).
I-Vitamin C iyisakhi esincibilikayo emanzini esidingwa umzimba wakho ngezinqubo eziningi ezibalulekile. Nakuba imiphumela yocwaningo ixubile, ucwaningo lwakamuva luveza ukuthi izithako zikavithamini C zingasiza ukwehlisa umfutho wegazi.
Ekubuyekezweni kwezifundo eziyi-8 kubantu abanomfutho wegazi ophakeme, ukuthatha i-300 1,000 mg ngosuku kavithamini C kunciphise kakhulu amazinga abo (26).
Ucwaningo luphinde luveze ukuthi abantu abanamazinga aphansi egazi ale vithamini basengozini enkulu yomfutho wegazi ophakeme kunalabo abanamazinga afanele kavithamini C (27).
Abasubathi bavame ukuthatha izithako ze-beetroot ukuze baqinise ukusebenza kokuzivocavoca ngoba le mifino yezimpande ithuthukisa ukugeleza kwegazi kanye nokulethwa komoyampilo emisipha yakho (28).
Kuyathakazelisa ukuthi izithasiselo ze-beetroot zikhonjisiwe ukunciphisa umfutho wegazi kubantu abanomfutho wegazi ophakeme nangaphandle (28, 29).
Isibonelo, ukubuyekezwa kwezifundo eziyi-11 kwembula ukuthi ijusi ye-beetroot yehlisa amazinga omfutho wegazi kubantu abanalesi simo nabangenaso (30).
Igalikhi ixhunyaniswe nezinzuzo ezahlukahlukene, okubandakanya ukuncipha komfutho wegazi kanye nobungozi besifo senhliziyo (31).
Ukwengeza isithako sikagalikhi esimisweni sakho kungasiza ukwehlisa umfutho wegazi ngokwemvelo. Eqinisweni, ekubuyekezweni kwezifundo ze-12, izithako zikagalikhi zehlise umfutho wegazi we-systolic ne-diastolic ngesilinganiso se-8.3 mmHg no-5.5 mmHg, ngokulandelana (32).
Abacwaningi balinganisela ukuthi lokhu kwehliswa kungasiza ukwehlisa ingozi yokushaywa unhlangothi, isifo senhliziyo, nesifo se-coronary artery kufika ku-40% (32).
Uwoyela wezinhlanzi ungathuthukisa impilo yenhliziyo ngokunciphisa amazinga e-lipid egazi, ukuvuvukala, nomfutho wegazi ophakeme. Ucwaningo lukhombisa ukuthi labo abanomfutho wegazi ophakeme bangase bahlomule ngethamo eliphezulu likawoyela wezinhlanzi (33).
Ekubuyekezweni okukodwa, ukuthatha amafutha e-omega-3 i-EPA ne-DHA, kuhlanganise nezithako zikawoyela wezinhlanzi, kuholele ekwehleni okukhulu kwe-4.51 kanye no-3.05 mmHg ku-systolic ne-diastolic blood pressure, ngokulandelana, kubantu abanomfutho wegazi ophakeme ababengayisebenzisi imithi (34). ).
Ngaphezu kwalokho, ucwaningo luphawula ukuthi amazinga aphezulu egazi le-omega-3s angase avikele kumfutho wegazi ophezulu (35).
Ama-probiotics amabhaktheriya anenzuzo atholakala ngokwemvelo emathunjini akho. Izithasiselo eziqukethe lawa magciwane zixhunyaniswa nezinzuzo eziningi zezempilo, kuhlanganise nomfutho wegazi ophansi.
Ekubuyekezweni kwezifundo eziyisishiyagalolunye, izithako ze-probiotic zehlise kakhulu amazinga omfutho wegazi, uma kuqhathaniswa namaqembu okulawula (36).
Kodwa-ke, abacwaningi baphawula ukuthi ukwelashwa kwakuphumelela kakhulu lapho kuthathwa izinhlobo eziningi zama-probiotics, izithako zathathwa amasonto angu-8 noma ngaphezulu, futhi umthamo wansuku zonke wawungaphezu kwamayunithi angu-10 billion-forming units (CFUs) (36).
Ngokuphawulekayo, okunye ukubuyekezwa kwathola ukuthi izithako ze-probiotic zehlise kakhulu umfutho wegazi kubantu abanamazinga aphezulu, uma kuqhathaniswa namaqembu okulawula (37).
I-Melatonin iyi-hormone eyenziwe ngumzimba wakho ongayithatha njengesengezo. Yize lezi zithako zisetshenziswa kakhulu ukukhuthaza ukulala, zihlotshaniswa nezinye izinzuzo zezempilo futhi.
Isibonelo, ucwaningo lubonisa ukuthi izithako ze-melatonin zinganciphisa umfutho wegazi kubantu abanamazinga aphezulu.
Ukubuyekezwa kwezifundo ezi-5 ezixhume izithasiselo ze-melatonin ekwehleni okukhulu kwamazinga omfutho wegazi, uma kuqhathaniswa namaqembu okulawula (38).
Olunye ucwaningo luphakamise ukuthi ukukhiqizwa kwe-melatonin ephansi kungase kube yingozi yomfutho wegazi ophakeme kwabesifazane (39).
Itiye elihlaza lihlotshaniswa nezinhlobonhlobo zezinzuzo zezempilo ezihlaba umxhwele, kufaka phakathi amazinga omfutho wegazi onempilo (40).
Ukubuyekezwa kwezifundo ezingu-24 kubonise ukuthi ukuthatha izithako zetiye elihlaza noma ukuphuza itiye elihlaza amaviki angu-3 16 kunciphisa kakhulu ukucindezeleka kwegazi kubantu abanamazinga aphezulu nangaphandle (41).
Ukubuyekezwa kwezifundo ezingu-6 kutholwe ukuthi, lapho kuthathwa imithamo ye-3 amagremu noma ngaphezulu ngosuku amasonto angu-8 noma ngaphansi, izithako ze-ginger zinciphisa kakhulu umfutho wegazi kubantu abaneminyaka engu-50 nangaphansi (42).
Ocwaningweni lwamasonto ayi-12 kubantu abangama-37 abane-metabolic syndrome kanye neqembu lezimo eziphakamisa ingozi yesifo senhliziyo j ukuthatha ama-2 amagremu we-ginger powder ngosuku kwehlisa kakhulu amazinga wegazi, i-triglycerides, kanye noshukela wegazi ozila ukudla, uma kuqhathaniswa ne-placebo (43) ).
Nakuba izithako eziningana zingase zehlise amazinga omfutho wegazi, akusho ukuthi zonke izithako ziphephile.
Kubalulekile ukwazi ukuthi izithasiselo eziningi zingase zihlanganyele nezidakamizwa ezijwayelekile, okuhlanganisa nemithi yomfutho wegazi (44, 45).
Ngaphezu kwalokho, nakuba ukuthatha isithasiselo esincane kakhulu kungase kungasebenzi ekwehliseni umfutho wegazi, ukuthatha kakhulu kungase kubangele imiphumela emibi kakhulu.
Ngakho-ke, kufanele uhlale uthintana nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokwengeza noma yisiphi isithasiselo esimisweni sakho. Umhlinzeki wakho wokunakekelwa kwezempilo angakusiza ukuthi unqume umthamo ophephile futhi osebenzayo ngokusekelwe ezidingweni zakho.
Ukwengeza, kubalulekile ukukhetha uhlobo lwekhwalithi ephezulu. Uma kwenzeka, thenga izithasiselo ezihlolelwe ubumsulwa yizinhlangano ezifana ne-United States Pharmacopeia (USP) noma i-NSF International.
Uma unemibuzo mayelana nendlela yokukhetha isithasiselo sekhwalithi ephezulu, buza umhlinzeki wezempilo oqeqeshiwe njengochwepheshe wezokudla obhalisiwe ukuze uthole iseluleko.
Ngaphambi kokuthatha noma yisiphi isithasiselo, khuluma nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqinisekise ukuthi siphephile futhi siyasebenza ekusetshenzisweni kwaso okuhlosiwe.
Ucwaningo lubonisa ukuthi ezinye izithasiselo zingasiza ukwehlisa umfutho wegazi. Lezi zihlanganisa i-magnesium, i-potassium, i-vitamin D, i-CoQ10, i-garlic, namafutha ezinhlanzi.
Nakuba ukwengeza okukodwa noma ngaphezulu kwalezi zithako kungase kusize, kufanele uqale ukhulume nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqinisekise ukuthi isengezo siyadingeka, siphephile, futhi siyasebenza.
Itiye le-milk thistle kuthiwa livikela isibindi, likhuthaze ukukhiqizwa kobisi lwebele, futhi linciphise amazinga kashukela egazini. Lesi sihloko sibheka ubufakazi bokuthi
I-Meadowsweet iyikhambi elisetshenziswa emithini yesintu. Lesi sihloko sidingida izinzuzo kanye nokusetshenziswa okungase kube khona kanye nendlela yokwenza itiye le-meadowsweet.
Ngolwazi oluningi olupakishwe kuwo wonke amalebula omkhiqizo, kungaba nzima ukwazi ukuthi ungaqala kuphi uma ufuna ukwengeza isithako ekudleni kwakho. Lokhu
Muva nje, i-kalonji ithole ukuduma ngezinzuzo zayo zokulahlekelwa isisindo. Lesi sihloko sibuyekeza ukuthi i-kalonji ingasiza ekunciphiseni isisindo, kanye ne-asm
Isikhwama sikaMalusi siyikhambi lesintu elisetshenziswa ukwehlisa ukopha. Lesi sihloko sikutshela konke okudingeka ukwazi mayelana ne-malusi'sm
Umsuka we-Osha unokusetshenziswa okuningi kwendabuko kwezifo zokuphefumula, kodwa ungase uzibuze ukuthi ngabe kukhona yini okusekelwe ubufakazi besayensi. Lokhu
I-steel cut oats iwuhlobo olungadumile kakhulu lwe-oats oluthatha isikhathi ukupheka, kodwa lunezinzuzo ezimbalwa zezempilo kanye ne-flavour kanye nokuthungwa okuyingqayizivele. Lokhu
I-Bryonia iyikhambi elisekelwe esitshalweni le-homeopathic eliye lasetshenziselwa ukuqeda ukuqunjelwa kanye nokucasuka kwesisu. Ibuye isetshenziselwe ukwelapha i-chronicm
Amafutha e-Vetiver angamafutha abalulekile awaziwa kancane, kodwa anezici ezinamandla. Nakhu okudingeka ukwazi mayelana nezinzuzo zayo nokuthi ungayisebenzisa kanjani ngokuphepha.
I-Burning sage (eyaziwa nangokuthi i-smudging) isiko lasendulo elingokomoya. Izinhlobo ze-sage ezisetshenziswa kakhulu zinezindawo zokulwa namagciwane. Qhubeka ufunde ukuze ufunde kabanzi
Isikhathi sokuthumela: Mar-12-2021
